Comparing Nutrients in 5 ounces Potato chips, without salt, reduced fat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potato chips, without salt, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 690kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	5.12% 3.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	32% 12g	38g per day for Men 19-50 years
Protein	18% 10g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.5% 36.4mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.7% 7.75mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24% 1.9mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potato chips, without salt, reduced fat vs Sunflower Seeds:

• Potato chips, without salt, reduced fat have 18.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B6, 22.7 times more Vitamin B9 and 6.4 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Potato chips, without salt, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potato chips, without salt, reduced fat vs Sunflower Seeds:

• Potato chips, without salt, reduced fat have 2.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 5.2 times more Copper, 3.9 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 6.5 times more Selenium and 5 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• Potato chips, without salt, reduced fat have 3.2 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 2.1 times more Omega 6, 11.9 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Potato chips, without salt, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.